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Boost your endurance and take your training to the next level
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Whether you’ve hit a running rut or you’re a beginner looking for ways to improve, there are tons of ways to break through your running plateau and hit a new stride. Although these changes can feel small, over time, they will help you feel more confident in your abilities, reduce injury, and make running more fun. Keep reading to learn the best tips for getting better at running.
Tips for Becoming a Better Runner
- Focus on training frequently and consistently instead of increasing your speed.
- Set a comfortable pace and stick to it throughout all your runs.
- Practice cross-training, like yoga or weight lifting, once a week.
- Find a running group or partner who can hold you accountable.
- Increase your mileage by only 10% each week to reduce the chances of injury.
Steps
Section 1 of 6:
Getting Better at Running
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Focus on building consistency instead of speed. The key to getting better at running is to train frequently and consistently. Constant practice gives you time to perfect your form and commit it to muscle memory—this limits your chance of injury, builds your stamina, and helps you train for longer runs in the future. [1] X Research source
- If you’re new to running, try going on 1-mile or 2-mile runs every other day. When you don’t feel sore the day after anymore, run 4 days per week.
- If you’re a more experienced runner, aim to run at least 5 days a week, with a day built-in to do some cross-training.
- If you run too hard in a short amount of time, it can put you at risk of injury, which means you may have to start training all over again.
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Set a comfortable pace and stick to it. Pacing yourself can be one of the biggest challenges for new runners. If you run too fast, your heart rate increases, you’ll feel out of breath, and you might not want to finish your run. Instead, run slower than you need to—this can help you warm up and figure out how much energy to put in without burning out. [2] X Research source
- You can tell if you’re at a good pace if you can talk in full sentences easily. If you run by yourself, you should be able to sing along to your music without losing your breath.
- A comfortable running pace depends on your fitness level, age, and experience, but it’s typically a 12:00 to 8:00 minute mile (7:30 to 5:00 minute kilometer). [3] X Research source
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Add cross-training to your weekly running routine. Integrate other activities, like weight training, yoga, or swimming, into your running routine to improve muscular and cardiovascular endurance, build strength, and keep you injury-free. [4] X Research source Introduce 1 to 2 hours of cross-training into your running volume. [5] X Research source
- Use exercise bikes, ellipticals, and swimming pools to improve your strength and endurance without putting additional stress on your legs. [6] X Research source
- Incorporate strength training exercises like squats, leg presses, or deadlifts to improve bone health and improve your incline running. [7] X Research source
- If you’re an experienced runner who doesn’t have extra time (or energy) for a strength routine, skip one of your running days to let your body rest instead.
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Run with a group or find a running buddy. A partner or group can offer companionship, conversation, and motivation to get out there and run. Find a running club in your area, join a weekly run at your local running store, or reach out to a runner on social media. [8] X Research source
- If a running store near you doesn’t host any weekly or monthly runs, you can also ask them if they know of any smaller groups that meet up.
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Use a running or fitness app to workout anytime, anywhere. Running apps can help you track your progress and find the perfect workout for your training regimen. The iFIT mobile app , for example, has thousands of easy-to-find workouts led by expert trainers that educate and cheer you on every step of the way. [9] X Research source
- iFIT not only has running and walking programs, but also biking, yoga, rowing, and strength workouts.
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Improve your running form to prevent injury. Proper running form ensures that the ground forces run through your joints evenly, reducing the chance of injury. [10] X Research source For example, running with your body straight up and down can put more pressure on your knees. Instead, lean forward about 10 degrees and push off with the front of your feet. [11] X Research source
- Bring your head up and look forward to lengthen your spine. Relax your chest, let your shoulders curve forward, and strike the ground with your feet under your body. [12] X Research source
- If you get injured or have difficulty maintaining your form, visit a physical therapist or exercise physiologist. They can perform a gait analysis and offer modifications to help you run better. [13] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Warm up before and after you run. Before you start your workout, walk or jog slowly for 3 to 5 minutes to allow your muscles to get used to the activity. Gradually increase your speed until you can run comfortably. After you reach your goal, walk or jog for 3 to 5 minutes to cool down, prevent blood from collecting in your legs, and allow your heart rate to decrease. [14] X Research source
- A warm-up widens your blood vessels (which ensures your muscles are given enough oxygen to perform), raises your body temperature for better flexibility, and reduces stress on your heart. [15] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
- Stretch during your cool-down to reduce muscle cramping and stiffness. Hold each stretch for 10 to 30 seconds, exhaling as you begin the stretch and inhaling as you hold it. [16] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
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Incorporate interval training to increase your speed. If you’re looking to become a faster runner, try interval training—this involves giving maximum effort followed by a period to recover. For example, you might sprint for 60 seconds, then jog slowly for 30, and repeat this 8 times. [17] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- One study on trail runners found that sprinting for 30 seconds 4 to 7 times, with 4 minutes of recovery between each sprint, 3 times a week improved their endurance and performance. [18] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Buy running shoes that fit your feet properly. The right running shoe depends on your foot arch and your pronation (rotation of the ankle bones). To find the right shoe for you, look at the bottom of the shoes you currently use to run with. Aim to replace your running shoes every 400 to 600 mi (640 to 970 km). [19] X Research source
- Stability shoes: These are best for those with normal arches and mild control problems. This might be your best option if your shoes are worn evenly across the toes and heel.
- Motion control shoes: These are great for flat-footed runners whose ankles overpronate. If the inside edges of the soles of your shoes are worn, try these shoes.
- Cushioning shoes: If the soles of your shoes are excessively worn on the outside edge, a cushioning shoe for people with high arches who tend to overpronate may be best for you.
- You can also visit a running shoe store and have them analyze your foot style.
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Take advantage of treadmills. Treadmills allow you to run at any time, even when it’s raining or the weather is unbearably cold or hot. They also eliminate terrain issues like uneven ground or puddles. [20] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source When you’re not looking forward to your run, try transferring to a treadmill for a change of pace.
- Taking an indoor gym day or two might also be convenient if you don’t have time for an outdoor jog.
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Increase your mileage by 10% each week. Whether you’re getting back to running after an injury or looking to increase your mileage, it’s important to avoid doing too much too fast. [21] X Research source To avoid injury, increase your weekly mileage by only 10%. [22] X Research source
- If you run 3 miles a week, add only 0.3 miles more the next week. If you run 15 miles a week, add 1.5 miles more.
- If you’re running 2 or 3 days a week, increase it to 4 to 5 times. Make sure to leave a day or two for recovery!
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Go for longer runs on a day when you’re free. If you’re following a training schedule for a marathon or another race, try to time your longest run on a day when you’re not working or going to school. This way, you have time to prevent yourself from running too fast. [23] X Research source
- To stay hydrated on long runs, take a hydration pack or handheld water bottle with you. You can also hide disposable water bottles along your route before you run. [24] X Research source
- If you’re going outside, make sure to wear a hat, sunglasses (if it’s sunny), a light jacket (if it’s chilly out), and shorts or compression shorts. [25] X Research source
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Listen to your body and make adjustments as you go. Your body gives you important feedback when running—even small changes in your breathing can be a sign to slow down or speed up. [26] X Research source Tightness, pain, and discomfort are all signs to slow down, change your form, or stop and recover. [27] X Research source
- Although aches and pains are part of exercising, if they impact or alter your ability to move normally, it’s a sign to take a rest day or see a professional.
- If you feel intense or immediate pain, stop, ice the area , and rest for 2 to 3 days. [28] X Trustworthy Source FamilyDoctor.org Family-focused medical advice site run by the American Academy of Family Doctors Go to source Talk to a doctor if the pain continues.
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Eat well and hydrate before and after you run. Training doesn’t stop when you’re done running—your diet also impacts your goals. Drink plenty of water and make sure your meals include fruits and vegetables, lean protein (like fish, poultry, beans, or tofu), healthy fats (like avocado or olive oil), and carbohydrates (like rice, whole grains, or oatmeal). [29] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
- Most runners aim to get 60 to 70% of their calories from carbohydrates, 15 to 20% from lean protein, and 15 to 20% from healthy fats.
- Female runners, in particular, need vitamin D (in eggs, tuna, or fortified cereal) and calcium (in yogurt, almonds, or tofu) to promote bone health.
- Before running, stick with easy-to-digest carbohydrate sources like bananas, applesauce, cereal, crackers, or potatoes.
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Manage your stress during off days. Running and jogging can help clear your mind and reduce stress—but if that’s the main way you relax, you might find it difficult to unwind on your recovery days. [30] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source To cope with stress, try taking deep breaths, engaging in yoga (which can also count as a cross-training day), or doing other activities you enjoy. [31] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
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Scope out the course if you’re training for a race. Whether you’re planning to complete a 5k, 10k, half marathon, or full marathon, running or walking the course can help you see what the environment will be like. That way, you can be prepared for the course before you even cross the starting line. [34] X Research source
- For example, if there are hills, that’s a sign to incorporate some incline training into your running schedule. [35] X Research source
- Some races have maps with aid stations so you can know when to slow down and grab a drink of water.
- If you’ve never done a race before, run in crowded areas or with a group to learn how to navigate obstacles and feed off the energy of the people around you.
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Repeat a mantra to keep you motivated. Running is often called a mental sport—this is because your mind often gives up long before your body does. Repeating a short mantra can help chase away any doubts that you can’t go farther. When you feel like walking the rest of the way, try one of these simple sayings. [36] X Research source
- “Focus, focus, focus.”
- “I can do it.”
- “Strong, confident, relaxed.”
- “Anything is better than nothing.”
- “All you have to do is finish.”
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Fuel up mid-run with snacks that have fast-acting carbohydrates. Long-distance runners know the feeling of “bonking” or hitting a wall—this is when you’re body’s glycogen stores are depleted and your body starts to fatigue. [37] X Research source To avoid the “bonk,” fuel up with 30 to 60 grams of carbohydrates 30 to 45 minutes into a run that’s longer than 2 hours. [38] X Research source
- Good midrun foods include small candy bars, gel packets, sports chews, fruit drops, dried fruit, or pretzels.
- Some energy gels also include caffeine to give you a little energy boost during your run.
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Change your route or reduce your mileage if you’re not having fun. No matter why you got into running, you probably stuck with it because you enjoy it. If you’re having trouble getting that spark back, it may be a sign to subtract a few miles each week or change up your routine. If you run on roads, try heading on a trail or try to run every street in your town. [39] X Research source
- Similarly, if you primarily run on trails, try running downtown for a change of scenery.
- If you run at night, try running in the early morning. If you’re a morning runner, sleep in and go for a quick run after work.
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Section 6 of 6:
Tips for Running on a Treadmill
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Try a virtual treadmill class. Running on a treadmill without a source of entertainment can make your workout feel monotonous and never-ending, which is why many people beat this feeling by joining a virtual group treadmill class or high-intensity interval training (HIIT) program. [69] X Research source
- Some treadmills come with iFIT, an interactive fitness program that features fitness classes led by world-class trainers and athletes. [70] X Research source
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Adjust the treadmill to add variety to your pace. Running on the treadmill can be hard because, unlike running outside, your movement is more precise and you don’t make micro-adjustments to your stride. To add variety to your pace, try manually adjusting your treadmill every once in a while. [71] X Research source
- You can also mimic an outdoor course by deciding the adjustments you’ll make beforehand. You might spend 10 minutes on even ground, 2 minutes at an incline, and 5 at a faster pace.
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Have a treadmill running session with a virtual partner. Having someone who can hold you accountable and who you can talk to can motivate you to run more frequently and reach your goals. [72] X Research source Hop on FaceTime with a running companion or video record yourself and send it to your partner to motivate them to do their training. [73] X Research source
- Research suggests that having a running partner you like that you can compare yourself to can help motivate the frequency of your running. [74] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Wear the emergency stop clip. Most treadmills have a string with a little red claw clip that you can attach to your shirt or waistband. If the plug at the end of the string is pulled out of the machine, the treadmill will stop immediately. Although it may look strange, the clip can help you stay safe if you trip while running. [75] X Research source
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Point a fan towards the treadmill to increase the airflow. When you’re running on a treadmill, the heat from your body can create a bubble around the machine, making your workout feel more hot and humid. To increase the airflow and make you feel more comfortable when running, point a fan towards you and turn on the air conditioning if possible. [76] X Research source
- You can also open the windows if there’s a breeze.
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